Saturday 10.29.16
Essentials: A. Deadlift x 3 reps Tempo 51×5 Build to last Set 72% On the 2:30min B. 4 Sets Each For Time: Incline Push Up x 10 reps Step Back Lunges x 12 reps (6 per leg) Jumping Pull Ups x 16 reps Rest 2 min Fitness: A. Deadlift x 3 reps Tempo 51×5 Build […]
Friday 10.28.16
Essentials: A. 5 Sets Overhead Squat x 10 reps (Pause 3 sec in each rep at bottom of squat) Barbell or PVC On the 2:30min Marks Or ADAPT B. 3 Sets Row x 1000 meters Rest 4min (Set 1 = 75%, Set 2 = 80%, Set 3 = 85%) Fitness: A. 5 Sets Snatch Cluster […]
Thursday 10.27.16
Essentials: A. Mobility Puppy Dog x 1min Dragon x 2min Low Dragon x 1min Dragon x 2min Low Dragon x 1min Seated Straddle x 4min Sumo Squat x 2min B. 3 Sets Prone Glute Lift x 15 reps On the 3min Or ADAPT C. 16min EMOM Odd: Sumo Deadlift High Pull x 8 reps Even: […]
Around the Whiteboard: Mathew Shamloo
We’re going Around the Whiteboard again; this time with Coach Mathew! Certifications: CF-L1 Favorite WOD: Amanda Favorite Lift: Snatch Deadlift: 475 Back Squat: 345 Snatch: 235 Clean and Jerk: 290 Favorite Food: Pizza Favorite Movie: So many. I think for my athlete spotlight I said The Goonies. So let’s go with Big Trouble in […]
Wednesday 10.26.16
Essentials: A. 15min EMOM Dumbbell Weighted Vertical Jump x 7 reps Or ADAPT B. 3 Rounds For Time: Run x 400 Meters Wall Ball x 20 reps Hang Dumbbell Power Clean x 10 reps Fitness: A. 15min EMOM Power Clean x 1 rep *Keep weight between 80 and 95% of 1rm Or ADAPT B. 3 […]
Tuesday 10.25.16
Essentials: A. 5 Sets Push Press x 5 reps On the 2:30 Or ADAPT B. 21-15-9 Kettlebell Swing Shoulder to Overhead Bar facing Burpee Fitness: A. 5 Sets Push Press x 2 reps On the 2:30 Or ADAPT B. 21-15-9 Kettlebell Swing 55/35 Shoulder to Overhead 115/75 Bar facing Burpee Performance: A. 5 Sets Push […]
Monday 10.24.16
Essentials: A. 12min Back Squat and ¼ Build to a 1RM -Then- 1 Set Dumbbell Step Ups x 12 Unbroken reps per leg as heavy as possible B. 10min AMRAP Lying Leg Lifts x 7 reps Push Up x 7 reps Dumbbell Push press x 7 reps Fitness: A. 12min Back Squat and ¼ Build […]
Saturday 10.22.16
Essentials: A. 12min EMOM Odd: Plank Hold x as long as possible Even: Chest to Rings Hold x as long as possible B. 20min AMRAP Sit Up x 5 reps Ring Pull x 10 reps Deadlift x 15 reps Fitness: A. 12min EMOM Odd: Handstand Hold x as long as possible Even: Supinated Chin Over […]
Friday 10.21.16
Essentials: A. 12min Build to 1RM Front Squat with 3 sec Pause + 1 Set Double Kettlebell Front Squat x 20 reps As Heavy as Possible B. 12min AMRAP Overhead Squat x 12 reps Kettlebell Swing x 12 reps Step back Lunges x 12 reps Fitness: A. 12min Build to 1RM Front Squat with 3 […]
Thursday 10.20.16
Essentials: A. Mobility Seated Forward Fold x 2min Seated Straddle x 3min Puppy Dog x 2min Thread the Needle x 2min Thread the Needle x 2min Seal x 2min B. 3 Sets Sumo Box Squat with Kettlebell x 15 reps On the 3min Mark C. Teams of 2-3 People *1 Person Completes a whole round […]